Go the Extra Mile!

Track your miles SEPTEMBER 2012

Go the Extra Mile!!!

Track your miles SEPTEMBER 2012 - PRINT ME

Print the document above for a chance to win free sessions and a tank!

With the football season under way this weekend, it got me thinking about Coach Mark Richt’s famous mantra, “Finish the Drill!” He doesn’t accept anything less from his football team than them running those extra yards to get the job on the field done. What great inspiration for us in our own lives and workouts! Coach Richt and the Dawgs want to win and we want to see results, so let’s  give it our ALL  this month!  Let’s push ourselves those extra “yards” (or miles) this September to not only strengthen our muscles and endurance, but our motivation and emotional well-being as well!

The Dawgs need strength and so do we! There are so many different types of strength! We all need strength to get though each moment of our day! Strength to lift the ones in the car, strength to finish a difficult workout, and strength to not have the last donut sitting on the plate!!! Or for me, to not eat all the cookie dough before I bake the cookies in the oven (YUM)!!!

As we get into September I want to focus on increasing your cardiovascular endurance!  Cardiovascular endurance is the ability of your cardiovascular system to work properly while feeling the stress of a hard workout or exercise session. Made up of your heart, blood vessels and lungs, your cardiovascular system is vital to our overall health, as our very existence relies on a properly working heart. As we increase your cardiovascular endurance, we will improve your physical fitness level!

If you have been exercising 30 minutes 5 days a week. I want to challenge you to make it 40 minutes for the month of September. If you have been going 45- minutes – let’s take it to 55 minutes! By increasing your cardiovasculular .training time your endurance will become stronger and you will be burning fat for a longer time period which means results!!!

Take the September Challenge! Track your miles!!! Whoever receives the most miles by September 30th will receive 2 free sessions and a TransFit workout tank!!!

Each 10 minutes of exercise equals 1 mile!

My favorite post-workout snack (besides almonds!)…

No-Bake Energy Bites (“cookie dough balls” as I told my little people)


Minutes to Prepare: 15

Number of Servings: 24


1 cup oatmeal (I put this in the blender 1st)

1/2 cup peanut butter (or other nut butter

1 cup coconut flakes

1/3 Cup Honey

1/2 cup ground flaxseed (GO FIBER)

1 tsp vanilla

Nutritional Info

Servings Per Recipe: 24

Amount Per Serving

Calories: 109.6

Total Fat: 5.9 g

Cholesterol: 0.0 mg

Sodium: 45.5 mg

Total Carbs: 15.3 g

Dietary Fiber: 2.4 g
Protein: 2.5 g


Stir all ingredients together in a medium size bowl until thoroughly mixed.  Let chill in the refrigerator for half an hour.  Once chilled, roll into balls of whatever size you would like.  (Mine were about 1″ in diameter.)  Store in an airtight container and keep refrigerated for up to 1 week.

Makes about 20-25 balls.